y******n
发帖数: 4527 | 1 前面说过了，决定你长跑表现的几个要素里面，第一项slow-twitch fibers是基因决定
的，不用管它；VO2max如果高的话，是个bonus，但是对于长跑来说，尤其是全马，也
不是很重要。这节再来一个好消息，又有一个不甚重要的因素要出场了，running
economy。
这个running economy不大好翻译，含义倒是很直观，在给定氧气量的情况下，你能跑
多快；换句话说，你想维持某个固定的速度，需要多少氧气来支撑。因此，根据其意义
，我觉得应该是有氧运动能力。
决定running economy的主要因素是你肌肉里面slow-twitch和fast-twitch fibers的比
值，大家一看就明白了，又是基因决定的，训练可能又改变不了太多。但是除了肌肉纤
维的类型，还有其他一些因素也可以影响这个running economy。可惜的是，我们目前
还不确切的了解到底那些因素可以有效直接地来提高这个有氧运动能力，只能通过长年
累月的锻炼，来让身体逐渐的调整这部分机能。而且，这个能力肯定也受到其他训练科
目的影响，比如给定一定量的氧气，但是肌肉吸收氧气转化成能量的比例提高， |
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y******n
发帖数: 4527 | 2 深表怀疑啊...
这种意念性的东东到底有多少用，就仁者见仁了。
我觉得归根结底，running economy还是提高有效利用氧气的能力，根据其定义。所以
大量的aerobical run和long run，应该会提高running economy。
蝶" |
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g*****r
发帖数: 4444 | 3 han ah, just found out Pfitzinger actually leave quite a high percentage of
space in this section talking about high mileage training (train FT to gain
more characteristics of ST) and improving running form (especially this one, almost half section is about running form)
running form, running form. |
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w****i
发帖数: 189 | 4 明白版主和天狼星大哥的意思，你们说的其实是两类书：
一类是handbook类型的，比如AM and Running Formula，其实就是教人怎么跑步，告诉
读者中长跑、马拉松训练的科学规律。
个人感觉最好的是AM，超级实用，告诉你很多在训练比赛里非常有效的tipps，里面的
很多知识都能引起runner的共鸣，Ryan Hall在序言里就说了这么一句，原文记不清楚
了。另外一本Road Racing 4 serious runners也挺好，作者也是PP and SD，基本就是
AM的简化版。
感觉Running Formula有些过于程式化了，真成Formula了。真正意义上的跑步其实更多
是一项依靠主观感觉不搀杂太多科技含量的运动，如果你feel strong，就可以run
strong。那些肯尼亚人没有心率计、记速器、GPS这些扯淡的玩意。在另外一本书里看
过，黑人的训练其实就是凭自身感觉，一个session能从最初22min/km飙到最后15min/
5k。Running Formula里面教人那些计算pace的方法：加多少秒、减多少秒、head wind
怎么计算、tai |
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T****a
发帖数: 4651 | 5 Then you won't be disappointed. His training schedule is not heavy - 3 days
of 30-45 min run/walk during the week, and 1 long run in weekend (most
runners here won't call it long).
John is inspirational for an entire different reason. He started to run when
he was 43. He doesn't have athletic genes, his marathon time are b/w 5-6
hrs, he was overweight and still a bit heavy by our standard. Yet he
continues to run/walk - completed over 34 marathons and encouraged many
ordinary people (aka turtles |
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f*******d
发帖数: 12693 | 6 ☆─────────────────────────────────────☆
yhflogan (滚滚长江都是水) 于 (Mon Jul 26 22:27:43 2010, 美东) 提到:
（综合众位网友的意见，也受到一点启发，进行了部分修改，7/27/2010）。
前面说过了，决定你长跑表现的几个要素里面，第一项slow-twitch fibers是基因决定
的，不用管它；VO2max如果高的话，是个bonus，但是对于长跑来说，尤其是全马，也
不是很重要。这节再来一个好消息，又有一个不甚重要的因素要出场了，running
economy。也许，这个不甚重要的表达有些不确切，但是影响running economy的因素太多了，而且其他指标提升的同时，这个running economy自然会提高，所以个人观点是，我们没有什么特别好的短平快的方法来特别训练，只能依靠慢慢的积累。
这个running economy不大好翻译，含义倒是很直观，在给定氧气量的情况下，你能跑
多快；换句话说，你想维持某个固定的速度，需要多少氧气来支撑。因此，根据其意义
，我觉得应该是有氧运动能力。不 |
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w****1
发帖数: 4931 | 7 Let me tell you how I found time to run today. I got up at 5am for a 6.8
mile run this morning. Then when I came home from work after 6:30pm, I took
my daughter out for a 3.6 mile run in her stroller. While she came back home
to eat dinner with her mother, I went out for another 4.9 mile run on the
trail. That makes 15.3 miles, on a regular Tuesday. |
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T****a
发帖数: 4651 | 8 Still can't find a good reason why do full if one can enjoy half marathon.
I guess I'm a bit too rational, but I want to save my ankles and knees for
years of running, at least till I'm well into 70s. I worry running too
long and hard would shorten my running life. When my doctor heard me
running, his comment was "half marathon probably has the best risk/benefit
ratio", maybe he is right. |
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p***r
发帖数: 4859 | 9 那我完了，平时跑的太短，周末跑的太长。 周末的Long占到MPW的45-50%. :(
your normal run, then it is a long run. Like if you normally run 6 miles,
then 9 miles and up will be long run. |
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T******y
发帖数: 798 | 10 As I said previously, I'd never run sub 10min/mile pace for long run
previously. Most of my runs are paced between 11-13min/mile. The best
long run I had was a 10:10 paced at around 11-12miles.
distance |
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f*******g
发帖数: 3304 | 11 before this 18m, tonyprince already logged 50mile last week, so he planed +8
felt so good ```
i could not run 18 m by myself. it's totally different if you run with
thousands runners, with fluid station every 2 miles ``````
i'm not in BQ shape yet (poor training and A.T. injury) . previously i just
hope beat my 2009 chicago's 3:47, then run beijing and nycm. now i adjust
to 3:30 in chicago, which i will run asura's name
i feel excited for next 3 marathons ``````will have lots of fun & friends ` |
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w****1
发帖数: 4931 | 12 actually, the typical bunny you find in the bushes isn't even that fast.
sometimes I see bunnies trying to run
away in front me, during a tempo run, and they weren't any faster than me (6
wait, maybe I remembered wrong. I do remember that one time in my mile repeats, I was running as fast as
the bunnies trying to get away in front of me. My pace was about 5:50. I think that's about how fast they can
run. |
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D*****t
发帖数: 558 | 13 after reading the article (marathon mistake) baiji posted below, i am a
little bit confused. what is the proper pace for long runs? i found this
article on this topic:
http://www.runnersworld.com/article/0,7120,s6-238-244--10912-2-1X2-3,00.html
apparently there are different strategies: you can do easy, tempo, goal pace
or run till you puke.
my long run pace is faster than EZ and ~10-15 sec slower than MP. what is
your long run pace? |
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i*********5
发帖数: 19210 | 14 After being told by my coach and everyone here to run the long run slowly, I
hooked up with my buddy to help pacing me. Ran 19k Sunday morning with my
Taiwanese running buddy while his friend carried water for us on bike.
So far 19K is the longest I've ever run. Will attempt 22K this weekend. |
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b*******e
发帖数: 1150 | 15 I always run with partners for longer runs, only run by myself for those
track recovery runs usually. |
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t********e
发帖数: 87 | 16 看Gordan Pirie的 Running Fast and Injury Free 提到
In proper running technique, therefore, the foot should land on its outer
front perimeter,such that the footprint follows a straight line. As the
weight is borne by the foot, it rolls inwards until flat on the ground. If
you run incorrectly, for example by throwing the arms out wide to the sides
and all over the place instead of pulling the fist and forearm in and across
the body, the legs will also fly out wide of the straight line track of
correct... 阅读全帖 |
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a*****7
发帖数: 32 | 17 Four consecutive 4 days, 2-2-2-3 milers respetively. Not long distances,
but I can run without a pain. It was the best moment in past 2 months. I
injured my foot, possily the tendon, when playing tennis, and the most
terrible thing was that I underestimated the injury. Always trying to come
back when I felt slightly better, and ended up with the injury again. I
know the frustration for a runner is that you always wanted to run but
you cant.but trust me, a bigger frustration is that you feel the... 阅读全帖 |
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w****1
发帖数: 4931 | 18 22 miles/2:37:38, 7:10 avg pace. had some bathroom breaks and traffic stops,
still my best effort in a training run so far. mile splits are
7:38, 7:18, 7:38, 7:29, 7:11, 7:04, 6:59, 7:01, 7:08, 7:10, 7:08, 6:38, 6:39
, 7:08, 7:04, 6:53, 7:01, 7:19, 7:18, 7:12, 7:29, 7:13.
while I used to take my time to warm up in the first 6,7 miles of a long run
, today I went out at a strong pace because I wanted to see how well my body
takes it 20 miles later. I'm feeling the benefit of aerobic base -- I can... 阅读全帖 |
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w****1
发帖数: 4931 | 19 not every run is pleasant and enjoyable. most of them are. some are just
plain dreadful. my run yesterday was
one of those plain dreadful runs. but running is just like life. there are
highs and lows. you gotta be able to
pull through the low points in order to taste the sweet victory at the end. |
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w****1
发帖数: 4931 | 20 I've been quite careful actually. Today I've been debating with myself
whether I should do a recovery run.
Eventually I convinced myself that even if I skip a run, my shin will still
hurt tomorrow, so I might as well go
for a run. The fact is, if I do an easy run on the treadmill, my shin will
get better the next day. If I do a hard
workout on the road, my shin will probably feel a little worse the next day.
But I'm still in the peak weeks and
don't want to lose quality workouts unless I have to... 阅读全帖 |
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d****i
发帖数: 4354 | 21 At about chapter 25. Not sure how long the entire book is. It is a great
read. Now I am thinking about running in
simpler, less cushioned shoes with more toe room so that my toes can
function more while running.
Five fingers sounds good but I think on trails with a lot of small rocks, it
might be hard to run over such surface.
Anybody tried Nike free? Maybe start to run some in racing flat. |
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w****1
发帖数: 4931 | 22 Looking back at my own training, in fact, I feel that I have not had much
success following AM plan, at the end of the day. My best marathon race was
actually in May 2009, at Vermont. I ran 3:16 on a somewhat hilly course with
a comfortable negative split, and totally surprised myself at the time. I
followed no training plan at the time. Five months later, after a lot more
harder training (AM up to 55mpw), I only managed to shave off 5 minutes
despite digging as deep as I could in the race. It t... 阅读全帖 |
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i*********5
发帖数: 19210 | 23 F.I.R.S.T. will do it. Only two long runs top at 20 miles. But every run is
a quality run. All tempo runs are faster
than MP. I believe it will work for you, WHX.
was
with
this
hand
, |
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l**n
发帖数: 2405 | 24 Agree with you. The most unexpected result is not you and Paff BQ, but
Cole didn't finish by 3:40 and JimH didn't run into sub-4. Cole and
blogrance trained so hard (same as JimH), you guys can see their
training logs on runningshead.com. Cole also runs long runs pretty good
pace.
I think few things may need to check:
1. Cole and Blogrance booked hotel Ramada Inn. Their hotel room is right
next to highway. Blogrance complained about the HWY noise.
2. Not sure if running shoes played a role in Co... 阅读全帖 |
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c*******r
发帖数: 13580 | 25 my "long runs" are just 12-15 miles, not much more than 2 hours. when the
temperatures are in the 30s and 40s, I usually don't need to drink. On the
trail I run, I will pass a drinking fountain 6 miles from my starting point,
and I run out and back. So I know I have the option to sip some water 6
miles into the run or 6 miles before the end. But I haven't exercised that
option yet except in the summer. |
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w****1
发帖数: 4931 | 26 It's about time.
It was still dark 6am in the morning, about 40F in Tokyo. Headed out from my
hotel to Ueno park. Though I
haven't been out on the road in three weeks, my strides felt super smooth
and my legs felt strong and
springy. I would hit 6:30 pace with ease. In the park I met a group of 12
high school looking kids, running
together, in two lines side by side, exactly like in the movies. Since I
didn't know my way, I followed them for
a little bit. In Tokyo the pedestrians wait for the tr... 阅读全帖 |
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i*********5
发帖数: 19210 | 27 在google一位常住北京的瑞士铁人Patrik Li时，偶然发现了这篇2008年Runner's
World的关于北京马拉松的文章：“The People's Republic of Running? ”
http://www.runnersworld.com/article/0,7120,s6-239-281--12832-1-
Patrik Li, a consultant at a European trade and investment firm and one of
Beijing's most formidable nonprofessional runners and triathletes, finds the
17 to 20 hours of training he does weekly distinctly unpleasurable. "Here I
look at training as a job, as something I have to do," he says. "There is
no joy. I'd say that's true fo... 阅读全帖 |
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w****1
发帖数: 4931 | 28 there are two approaches to long runs. one is to focus on high quality,
marathon race pace runs of up to 16
miles. the other is relaxed slow long runs. in fact, 8:00 or even 8:30 would
be just fine. but if you do it that
way then the long run needs to be longer, over 20 miles, ideally 22 miles
or more. |
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y****o
发帖数: 646 | 29 It's a workable approach!
I used to build my confidence by doing similar things.
(high-quality speed work for speed and long runs for
endurance, although my long run was not even half the
distance as yours) Now the problem is I cannot finish
even one reasonably satisfying long run and I gave up
every time....If i run slower (will get passed by most
of the guys on the trail), it adds nothing to my
confidence...
but thanks anyway!
thinking
that
from
confidence |
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c*********n
发帖数: 2120 | 30 I want to share this quote with you-:)
Running has given me the courage to start, the determination to keep trying,
and the childlike spirit to have fun along the way. Run often and run long,
but never outrun your joy of running.
Julie Isphording, Marathon winner |
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g*2
发帖数: 658 | 31 is he serious?
The greatest sprinter of all time is ready to run his first marathon. Carl
Lewis says he will celebrate his 50th birthday by running the open portion
of the 2012 Houston Marathon.
Lewis trained in Houston under coach Tom Tellez, while winning nine Olympic
gold medals between 1984 and 1996. But Lewis insists there will be no
training this time. "I'm not doing any 20-mile runs to prepare for it,"
Lewis told SI. "And I won't be running for time. This is something I want to
do once."
... 阅读全帖 |
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w********6
发帖数: 12977 | 32 3 mile from home to work? that's in the same neighborhood.
12 lbs of backpack is not necessary, should cut to zero:
If I were you, I would run to work in the morning, and run
back home at noon for lunch, then run to work again, then
run back home in the afternoon.
If you are doing that, that's only 12 miles a day |
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w****1
发帖数: 4931 | 33 I started running at 9:40am. after 9 miles I waited about one hour for
tonyprince to arrive by train. I finished at 3:40am this morning. we stopped
many times to eat and refill water. around 1am, I was at kings park and
rested on the bench for a while, thinking that I couldn't move any more.
Then I found out that I could still run, so I ran a little more. :)
for most part, we adopted a 50 min run/10 min walk strategy, to prevent injury as running ultra on asphalt/concrete can be unpredictable. T... 阅读全帖 |
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A***e
发帖数: 502 | 34 算超水平发挥吧
一般训练跑不了这个成绩，这也是参加比赛的乐趣之一，被同好一刺激，加上自己在状
态内，尤其是天气（新加坡的气候太不适合跑长跑了，每年都有健康的跑手跑完就猝死
的）适当，一热就完了。
发信人: gloomyturkey (一只郁闷的火鸡), 信区: Running
标 题: Re: 《2011 Campus Run 5K & Cross Country Run 6K : 2011年赛
发信站: BBS 未名空间站 (Mon Aug 1 12:19:27 2011, 美东)
说明不管5K还是长距离，都还有极大的提高空间。 |
|
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b***i
发帖数: 10018 | 36 已经收到回复:
Thank you for contacting Running Warehouse. The gift card sale is applicable
for physical gift cards. Order #976955 was placed for an electronic gift
certificate. Therefore, the 20% off was not applied. We have allowed the 20%
off discount on this order. Below is a copy of the updated purchase.
For any future purchases for gift card's during this sale, please be sure to
directly use the "Buy Now" links below the images of the physical gift
cards to ensure you receive the discount.
Please... 阅读全帖 |
|
l*******o
发帖数: 669 | 37 I will do this during the coming Thanksgiving weekend if there is at least
one day that is not raining.
50M flat gravel trail. Goal 11 hours.
I am currently not in good running shape however. During the past year:
o Highest weekly running mileage: 25M
o Longest run: 12M
o # of runs longer than 8M: 1 |
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w********6
发帖数: 12977 | 38 A bit of warning to you: I was hiking a lot, though not in your capacity,
and I found that there is quite a difference between hiking and running, not
the same muscle group, basically.
The distance will create unexpected reaction in your body, if not the
muscles, then the ligaments, soft tissues, etc. You may end up with a
swollen ankle or something like that even before you finished.
So run at least one really long run, say 30 miles plus a few long run around
20-22 miles before the race. |
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l*******o
发帖数: 669 | 39 Gee, this thread is heading into the direction I did not intend.
I am not here to brag about anything. As I said, there are tons of people
who run faster than me and are both physcially and mentally tougher than me.
There is nothing for me to brag about.
I had thought about doing ultra runs and seeing how they feel like. I want
to have a good stragegy. So I started this thread not only for asking
advices but also for the purpose of information sharing. The LHR training
shared on this board last ... 阅读全帖 |
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t*******f
发帖数: 2634 | 40 I usually have only 1 hour time each week day and
2 hours each weekend day after my schedule became
so tight recently.
I have been doing at least 15 min warmup and 20 min
cooldown. So during week days, should I run faster
than before (roughly 30 min) to get enough 'quality?'
and leave LHR runs to weekend? Will LHR run still work
for just 30min or so of running? |
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c*********n
发帖数: 2120 | 41 Sorry for being lazy to read the big book, but what are the key points in
LHR?
Just run as slow as possible and try to run more?
Are you following any plans?
I have been running with about 150HR. It felt like sleeping but not very
easy. I am not sure whether this kind of running will help physically ( I
know the mental part-:P) |
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m**n
发帖数: 108 | 42 How fast and how long should tempo run be?
For example, if LHR run 6.5mph, how fast should tempo run be?
And how long should each run be? |
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c*******u
发帖数: 175 | 43 前几天在版上请教了关于按照心率训练初马的问题，因为我的左右膝盖先后有过IT
BAND的伤，现在右膝盖实际上还是没有完全好，虽然穿了各种护具，但是跑的时候还是
有点隐隐作痛，虽然可以run through，但是感觉就像是定时炸弹一样，让我不敢大意
。为了避免受伤，按照版上大牛热心的指导开始了LHR的训练。每周三次，大概30 MPW
。具体是：周二recovery run： 4mile， pace 10'00'-10'30''； 周四8-10mi, 周日
long run （17-18mile）, average HR都控制在146 bpm; max HR是161，average pace
在9‘20“-9’35”之间的样子。具体分布的话，基本是70-80%的时间都在152bpm （我
的最大有氧心率）以下。这周四还是按照这个心率跑，average pace略有提高，到了9'
11“
但是今天的long run很奇怪，从第一个mile开始心率就居高不下，随随便便就冲到了
160，但是实际上我的pace跟以前没有什么区别。最后20mile跑下来，avg pace 9'30"
AVERAGE ... 阅读全帖 |
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L***0
发帖数: 1283 | 44 http://runningtimes.com/Print.aspx?articleID=25919
It wasn't until his second semester at Pima Community College in Tucson that
Abdirah-man's running talent was finally discovered, in a story that's
become part of running legend. "I hung out with a bunch of athletes, and
every day at 3 they'd go to practice, leaving me alone," he says. "I decided
I needed to be on a team, so I went to the track coach and asked him if I
could join. He told me to come back Monday when they were doing a 5-mile run.... 阅读全帖 |
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s******e
发帖数: 23 | 45 两个月前开始跑步，现在一周30-35mi。看了版上精华和前辈们的讨论，学了很多。现有几个问题向高手们求教。
1、我现在步频85-7，如果90步频， 速率和心率都上去了。请问高手们是不是都高步频+高速度？还是即使8-9min pace也要高步频？
2、一直按MAF跑挺舒服，但想过一段跑个斑马或10K。所以今天warm up后想用85% MHR run LT tempo for 3 miles. 结果只跑了1迈就坚持不住了（average pace 7:40, average HR=84%MHR）。请问我tempo应该跑多快多远？（my MAF =78% MHR, I run 12 miles for 1:45:00 with Average HR = MAF）
3、很多计划每周都有1-2次3-4mile recovery run. 如果不跑recovery run， 多休息一两天是否可以?
多谢！ |
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w***n
发帖数: 9040 | 46 好文要共享，Born to Run中文版1-10章。
中文版、英文版、kindle版我都买了，大家喜欢请支持正版：
http://www.amazon.com/Born-Run-Hidden-Superathletes-Greatest/dp
天生就会跑
Born to Run
克里斯多福.麦杜格 Christopher McDougall 着
王亦窍 译
善行无辙迹
——老子，《道德经》
第 一 章
孤独才能与鬼魂同居。
——安.麦可斯，《即兴篇章》(Anne Michaels, Fugitive Pieces)
这几天以来，我一直在墨西哥的西马德雷山区寻找一个神出鬼没的人，他的名字叫「卡
巴洛.布朗柯」，直译就是「白马」。我的追寻终于有了成果，在一个最意料之外的地
方遇上了他：不是在传闻中他经常出没的荒野深处，而是在灰扑扑的沙漠小镇，一间老
旧旅馆昏暗的大厅里。
「没错，」柜台接待人员用西班牙语边说边点头：「白马卡巴洛在这里。」
「真的吗？」不知道已经有多少次，我在其他很多古怪的地点听别人说我「刚与他擦身
而过」。
我甚至开始怀疑，也许白马这个人只不过是传说，是本地人自己编造... 阅读全帖 |
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M*****a
发帖数: 2054 | 47 是这个话吗？
On Wednesday of weeks 9, 10, and 11, you should run warm-up for two miles,
then run miles three through six at 75 to 85% (Actually this may be
conservative for some. This workout should be an Anaerobic Threshold (AT)
workout and AT varies from individual to individual. You should feel
invigorated at the end of this and if there is any question err on the side
of caution.) Cool down two miles. On Saturday's long run every other week
you should incorporate four to six miles at about the pac... 阅读全帖 |
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A***e
发帖数: 502 | 48 赛事名称：《SAFRA Singapore Bay Run & Army Half Marathon 2012》我参加的是
21KM Women's Master Competitive
时间：9 Sep 2012 早晨5:15am
起跑点：Esplanda Bridge
终点：Padang，City Hall
Route Information：
半马路线首次经过刚开通的Bay South Garden
SAFRA Singapore Bay Run & Army Half Marathon年度赛事开始于1992年，由新加坡战
备军人协会（Singapore Armed Forces Recreation Association 简称SAFRA）与新加
坡武装部队主办.2012年纪念这个国家国民服役制度建立45年，以及SAFRA成立40周年纪
念。赛事的主题极具煽动性：" Distance is nothing, if you are loving it"为主题
。赛事分21KM半程马拉松（the competitive 21-km half-marathon. 5:15am起跑），... 阅读全帖 |
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S*******t
发帖数: 174 | 49 What I love most about running as a competitive sport is its purity. In
nearly every other sport, conditioning and cross training are necessary for
top performance. Not in distance running. Elite runners don't need to cross
train. No cross training can make a distance runner better. There is one and
only one effective way of becoming a better runner: simply run more, harder
, and faster. That's why running is the mother of all sports and runners
kick motherfucking ass. |
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w***n
发帖数: 9040 | 50 Running Warehouse offers the Nike Men's FREE Run+ 3 Shield Running Shoes
Black/Green/Grey for $71.88. Coupon code "FB15D" cuts it to $61.10. With
free shipping, that's $6 under yesterday's mention of a different color and
the lowest total price we could find in any color by $14, outside of the
mention below. They come in sizes 7 to 13.
http://www.runningwarehouse.com/descpage.html?PCODE=NFRN3MS |
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